In this 15‑minute YouTube workout, Lindsey Baumgren of Nourish Move Love, assisted by trainer Rachel, guides viewers through a low‑impact, equipment‑free cardio routine designed to raise heart rate without jumping. The session begins with a dynamic warm‑up that transitions from tabletop to down‑dog, high plank, and optional push‑ups, emphasizing shoulder, core, and ankle activation. The core workout consists of nine bodyweight moves performed for 30 seconds each, followed by 10 seconds of rest, then repeated on the opposite side. Moves include three‑way lunges, lateral curtsies, squats with heel taps, SAR (single‑leg) squats, loaded 45‑degree pushes, and a low‑impact burpee‑style step‑back sequence. Throughout, Rachel offers scaling options (e.g., dropping to knees, using inclines) to accommodate different fitness levels. Lindsey provides continuous motivational cues, emphasizes minimal rest to keep heart rate elevated, and highlights unilateral training to expose and improve side‑to‑side imbalances. The workout concludes with forearm plank star taps, a hip‑thrust/kick finisher, and a final encouragement to stretch, subscribe, and visit the Nourish Move Love website for more resources.
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Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your 15 minute bodyweight cardio. No jumping, no equipment. We're gonna knock it out. Okay, I have the awesome Rachel with me here. Even though it's no jumping, she's still gonna offer a couple modifications along the way so you can scale this to your fitness level. Alright, you guys, this is a quick and dirty 15 minute workout. We're gonna do a quick warm up to get us started. You can always hit pause and add on more. And then you have nine bodyweight exercises. You're gonna do each exercise for 30, 10 seconds of rest and then repeat it. So back to back you do the same exercise. Close it out and you're done with it. That's it. Ready? Let's go. She says it. Let's go. Okay, we're actually gonna start down any tabletop position. So find tabletop position. Shoulders stacked over wrists, hips are over knees. Tuck your toes under. Push yourself up and back. Down dog. Go ahead, take a big inhale, pedal out the heels, big exhale. From here you're gonna go down dog. Shift forward, high plank down dog. Shift forward. High plank down dog option. Shift forward, add a push up. Oh, there we go. Hello. Warm up. Down dog. Shift forward, high plank. You can always drop to your knees if you need to. You can always put your hands on an incline if you need to. Push up is totally optional. If you want some bonus work right there, you're like, wait, this was supposed to be a 15 minute body weight cardio. I know. We're starting with a couple push ups. One more. You can do it. Hold that plank. Bend, extend. You're just gonna bend. Extend, then extend. Warming up the calves, the ankles, the shoulders, the core. Right here. Nice. Push it. You got give me 4. Nice work, nice work. 3. Awesome job, awesome job. 2 and 1. Drop down to that tabletop position. I'm going to turn to face you. We're going to go star tap. So opposite hand, opposite leg. Tap out to a 45 degree angle. Make a star center. Make a star center. We're just warming up that corn back. Star taps. Take note here. You're going to have the option at the end of the workout to burn out with this right here or doing this from a forearm plank. You have four. Nice. Three. Awesome job. Two and one. Let's bring it up to standing and get into what this workout is about. Low impact cardio. Pretend you got two battle ropes, one in each hand. Slam them down, bring it up to the toes. Slam toes, slam toes. Let's go. Right here. Come on. Finishing that warm up. Now we're getting into the move. 9 moves, 30 seconds a piece. 10 second rest, back to back. Back. Fast and furious. Right here. Slam those ropes down. Come on. Slam. Five. You got it. Four. Nice work. Three. Come on, come on. Two and one. Ready, Rachel? Let's do it. First move. Three. Way lunge. Let's go. Standing on your left leg. Right leg goes front lunge knee, Lateral lunge knee. Reverse lunge knee. Rachel's gonna tap. I'm gonna drive 30 seconds. You ready? Tighten your ponytails. We're gonna rock it out in 15 minutes. Hello, heart rate. You're on in three, two. Let's go, let's go. Front lunge drive, lateral lunge drive, reverse lunge drive right into it. You can tap if you need to. In between you do you. Okay. Nice work. Challenge that core. Gonna raise that heart rate a low impact way today. That's what we're here for. We'll always say this. 15 minutes, 10 minutes, 5 minutes, whatever. You get through better than zero. You got 3, 2, 1. Up. 10 seconds rest. Same move, other side. Standing right here on my right leg. Left leg goes front, lateral back. You're there in three, two. Let's go. Front up, lateral up. What makes this challenging and what's going to raise your heart rate in a low impact way is those minimal breaks, right? Find that balance. 10 seconds. Not a lot of time to rest in between moves. We're going to go bang, bang, boom, right into it. Nice work. From here, we're going to stay on this lateral curtsy and we're going to burn it out. Adding a curtsy. Bigger. The arms are higher, the heart rate. Come on, come on, push it. You got 5, 4, 3, 2, 1. Let's stay standing on this right leg. Left leg goes lateral curtsy, lateral curtsy. I'm gonna make it big. Let's stagger. Three, two, let's go. Lateral curtsy. So my right leg doesn't move. Just that left leg moved. Can you bring those arms? Make a big half circle, tap down, half circles, half down. Bigger the arm, higher that heart rate. Come on, come on. Lateral curtsy. Halfway, halfway. Come on, push it. Make it big. Make it big. You got this. You got this. 10 seconds. Lateral curtsy, lateral curtsy. Come on. 5, 4, 3, 2 and 1. Same thing. Other side. Let's go. Standing right here on that left leg. Right leg, lateral curtsy. Bigger the arms, higher the heart rate. Three, two, let's go. Lateral curtsy. Woo. Lateral curtsy. Takes a minute to nail it, right? Come on, you got it. You got it. You only got to do each side once. Make it big, make it effective. Let's go. You got 15 minutes together. Let's make them count. Right here, right here. Come on. 10 seconds here. Make it big, make it big. Let's go. You're in it right here. 5, 4, 3, 2. You're out. Moving on. Squat. Let's go. Squat, tap, squat, tap. Just a tiny toe tap behind me. Okay, you're on. Three, two, let's go. Squat, Tap, tap, tap. Tiny toe tap. Tap it out, tap it out like you're running forward, propelling yourself forward. Let's go. Push, push. Come on, push. Push those 30 seconds, come on. Low impact. You got to make it count. You gotta add some intensity. Drive up power. Come on. 10 seconds, let's go. Push, push. Come on, come on. 5, 4, 3, 2, 1. Same thing this time. Give me a heel tap, open up heel, heel. Okay, hinge back, tap that heel. You're on in three, two. Let's go. Squat. Come on. Tap that heel. Let's go. Hinge back, hinge back. Brace that core. Let's go. You don't have to jump to raise that heart rate. Now, now. Come on, come on. You got this. Push, push. Let's go. Ha ha. Come on. What would it look like? 10 more seconds. What do you got? Can you pick up that tempo? Let's go, right here. 4, 3, 2, 1. Hold a sacred squat. Right foot forward, left toes slightly back. Sticker, squat, knee drive, knee drive. It's explosive, it's big. Let's go. Three, two. Let's go down. Come on, run it out. Like I said, Bigger the arms, higher the heart rate. Are your legs on fire, Rachel? Do you feel them? Hello, legs. There they are. Generate some power with your body weight. Right here. Push. Let's go. Go for ten. Nine. Eight. You got this. Seven. Yes, you can. Six. Come on, Explode. Four. Three, two, one. That was just. Woo. All right, take our squat. Other side. Left foot forward, right foot back. Let's go. So your squat knee drive. Three, two. Let's go down. You might notice one side feels a little bit more coordinated than the other. That's what we're here for. This unilateral training exposes our weaknesses. And that's what we're working on, getting better. That 1% better every day right here. Come on. 1% better. Boom. Drive. 10. Come on. 9. You got it. 8. Let's go. 7. 6. 5. 4. 3, 2. 1. You're out. Woo. Find that SAR squat again. Right foot forward, left foot back. It's like you have a dumbbell. You're wood chopping. Hinge down. Chop up. Down chop. 3, 2. Let's go. To the knees. Up to the shoulders. Knees push. Keep that core tight. Come on, you're exploding up. Knee explode. Right to the knee. Come on, make it big. You got it. Big exhale. Boom. You get to decide how much power you can generate with your body weight. Make it challenging. Let's go. Three, two, one. Switch it out. Same thing, other side. This is sneaky hard, you guys. Right? Sneaky hard. Come on, let's go. Make a fist. 3, 2. So the knees chop. Come on. Boom. Boom. Call this the sneaky hard workout. Gonna raise your heart rate in ways you didn't think you could. Come on, let's go. Boom. This is the stuff that keeps you mentally physically engage. Coming back for more. Challenge yourself in new ways. You don't always have to jump to make it hard. Right here. Five. Come on. Four. Three, two. Out. Man, that was something. All right, find a loaded squat. It's like a lateral push, but back to a 45 degree angle. Push back, come forward, push right in. Three, two, let's go. Push back. 45. Push forward, push back. Push forward, push back. Push forward, push back. Come on. Push back, push forward. You're using those outer glutes moving in all planes. Transverse plane, right here, that 45 degree pattern. Push back, come forward, push back. 10 seconds. Stay loaded, Stay low. Let's go, let's go. Come on. This is move. Six of nine. Three, two, you're out. Same thing. Other side, same thing, other side. Push left, push left. It is good to train in all planes. All right, you're on it. Three, two, let's go. Push back, come forward, push back, come forward. Your pace, your tempo. I want to challenge you to stay low. That's my challenge. How low can you stay? Come on. I know you can get low. I know you can get low. Let's go. Push it. You got this. Halfway, halfway, halfway, halfway. Come on. Yes. Let's go. Ten seconds. Right here. Boom. Push back, come forward. Five, four, three, two. Recover. Nice work. All right, step in. Burpee. Two front lunges. You're gonna give me a burpee? Step back, step in. Lunge right, lunge, left. I said that wrong. You get it? Burpee. Three, two, let's go. Plant the hands. Step back, step in. Lunge right lunge, left, burpee. Step back, step in. Lunge Right lunge left. Your pace, your tempo. Hit the deck. Step back, step in. Front and back. My legs are on fire, Rachel. Ten seconds. Come on, come on. Up, up. Stay with it. 4, 3, 2. You're out. Woo. Shake it out. You're going to do it again. Give me that full squat and that burpee every time. Step back. Burpees. Two front lunges. Ready? Three, two. Let's go. Step back, step in. Lunge right, lunge left. Come on. Step back, step in. Lunge right, lunge left. You got this. Come on. We are finishing it, you guys. Right here, right here. Move. Seven of Nine. Second time through. Last time, you're gonna do it. Ten seconds. Come on. We hit the ground. We're going planks after this. In 3, 2, 1. I'm grabbing my towel because my forearms are sweaty. Rachel's gonna find that tabletop like we did in the beginning. Star taps from tabletop. I'm going star taps from forearm plank. Star taps and forearm plank. You're there in three, two. Let's go. Opposite hand, opposite foot. You're sending out like you're making a star. Tap out, tap in, tap out, tap in. Come on, you got this. Yes, you can. Let's go. Finish this. 15 minutes strong. Right here. 10. Come on. Yes, you can. You are so stinking strong, that's what you are. Four. Three, two. You're out. Do it again, do it again. Whoo. Come on. Set it back up. 10 seconds. It's non existent. You're on in 3, 2. Let's go, let's go. Start taps right here. Start tap. There we go. We'll switch it out. Nice work. Come on, come on. Find that workout buddy that motivates you. Right here. Let's go. Push together. We got this. Yes, you can. Halfway, halfway. Come on, come on. Right here, right here. Finish strong. You got 10. Nine, eight. You got this. Seven. Yes, you can. Six, five, four, three, two, one. You are so stinking awesome. Left move. Roll it over. Reverse tabletop because we love it. Fingers face my butt. Legs bend at 90 degrees. Lift my hips and kick. Hover kick, hover kick. Three, two, let's go. Boom, boom, boom. Hip thrust, kick and drive. Triceps are turned on nice long neck. Shoulders are out of the ears. Open out those chest. Good posture right here. Come on. We spend way too much time bent over, hunched over things. Open it up. Pull those. Think about spreading your chest apart. Spread your chest apart. 5, 4, 3, 2. You're out to the back. Quick shakeout. Go ahead, wrap your hands around you're gonna do it one more time. This is it. This rounds it out. This is your 15 minutes. Finish it. 3, 2. Let's go. Lift and drive. Lift and drive. Come on. This is it. This is it. No jumping, no equipment. Just 15 minutes of moving your body to feel better. That's what you're here for. Right here. Finish it. You better feel better right now. Right now. You feel it? Those endorphins, they should be pumping. Pumping. Come on. Ten. Knock it out. Yes. You got this. Let's go. Seven, six. Five. Four. Three, two, and one. Whoo. Nice work, Rach. So proud of you guys. Awesome work. I will always say 15 minutes, 10 minutes, 5 minutes, whatever. You got through better than zero. We're gonna link up an awesome stretch that you can click over to after this workout. Don't forget to stretch it out. So important. You guys, thanks for showing up. Thanks for working hard. Extra thank you if you drop a subscribe on our YouTube channel and head over to Nurse Me Bluff. As always, for more workouts. Nourishmentblove.com we'll see you soon.
